PREBIOTICS:

PREPARING
YOUR BODY
FOR
REVIVAL
Introduction
Prebiotics are certain materials, fiber to be precise, that help enhance the growth as well as boost the
energy of the bacteria that inhabit the human body. These bacteria are known as probiotics and they are
generally agreed as being beneficial in scientific circles, as they provide the body with several health
benefits without much cost.

And while prebiotics are fiber, it is important to know that not all fiber are prebiotics. In fact, there are
only two proven prebiotics so far, although research is ongoing to identify even more. This does not,
however, mean that other types of fiber that are not prebiotics should be discarded and treated as
useless because they are not. All types of fiber are beneficial to the body in one way or the other
whether prebiotics or not. For instance, one benefit that all forms of fiber provide to the body is the
improvement of bowel movement, which is usually a huge inconvenience for a lot of people. Prebiotics
just have other, very crucial benefits that they provide to the body.

If you are looking to maintain a healthy body that functions optimally, then, you need to start taking in
prebiotics. These food substances, apart from providing to the body what every fiber substance does,
also help enhance the production of vitamins, lead to the production of short chain fatty acids (which
has anti-inflammatory effects on the colon), lead to the blocking of the expression of genes that could
result in the growth of cancerous cells, and so on. In short, the benefits attached to taking these
substances are simply too much for them to be ignored.

A certain type of prebiotic, inulin, is present in over 36,000 different plants. This underscores its
important in human and animal diet. In order to gain the aforementioned benefits, however, it is
essential that a large amount of foods rich in this substance are taken.

This eBook examines prebiotics in detail, reveals those foods that are rich in it, and which should be in
the kitchen and on the table of every person who is looking to revive their body and maintain a very
healthy body.
Introduction to Prebiotics
Prebiotics are, quite simply, compounds in food that induce the growth or activity of beneficial
microorganisms. These microorganisms include bacteria and fungi in the human gut or stomach. One of
the most critical parts of the body related to wellness and immunity is the stomach, and there are
certain foods and substances that can help optimize gut health, such as dietary fiber and probiotics. In
recent years, a lot of attention has been paid to these dietary elements, but what about prebiotics? Are
they just another trending diet innovation? Or something that can significantly help our overall health?

What are Prebiotics?

Prebiotics are food substances which humans digest that probiotics can feed off in the stomach. These
substances are thus utilized by the gut to enlarge its healthy bacteria content, support food digestion
and improve the manufacturing of important vitamins. Probiotics are foods or supplements that contain
live microorganisms intended to maintain or improve the "good" bacteria (normal microflora) in the
body. Prebiotics are foods (typically high-fiber foods) that act as fuel for human microflora. Prebiotics
are used with the intention of improving the balance of these microorganisms.
In other words, a prebiotic is more or less a unique type of soluble fiber that is employed by the
beneficial bacteria in the gut as fuel. Upon ingestion of this fuel, the bacteria then produce certain
substances which acidify the colon and also serves as a source of nutrients for its cells (the colon). The
colon is quite inhabitable and suitable for the growth of these bacteria as it is oxygen free and warm. In
short, there is some sort of symbiotic relationship between the good bacteria and the colon, as they
serve as a source of nutrients for the colon’s cells, which relates to them being mutually beneficial for
each other’s growth and health. The body, however, stands to gain the most as several health benefits
are conferred on it by this relationship between the colon and the good bacteria.

When we talk about prebiotics, we are referring to inulin and oligofructose. Inulin, in itself, is
remarkable in that it has been in existence since a very long time ago. In fact, Inulin is present and has
been found in more than 36,000 different plants. This simply connotes that this plant is a vital and
essential food source for humans and plant-eating animals (herbivores). As the human food and
agricultural industry grew, however, Inulin became scarcer because most of the food in which it can be
found were less cultivated. And this day, this compound can only be found in wheat, onions, bananas,
garlic, wild yam, agave, jicama, leeks, chicory root, and Jerusalem artichokes.
Essentially, prebiotics have the following properties:

1. Is indigestible by the small intestine

2. Is employed as a fuel, or is fermented by some colon bacteria
3. Results in several health benefits to the body of the person who ingests it

Several leading authorities say that only inulin and oligofructose fit the three criteria stated above. And
while it is believed that there are other prebiotics, these have not been much studied by medical
research.

Inulin and oligosaccharide, which are the proven and established prebiotic fibers are considered
relatively new discoveries. Apart from this, these prebiotic fibers have been proven by research to
significantly improve the health of those who take them. And not only do they benefit the colon where
the good bacteria are, they provide benefits to the entire body. The good bacteria that feed on
prebiotics are quite essential to the regulation of the immune system, which is the body’s defense
mechanism against the invasion of foreign and handful elements such as pathogens (disease causing
bacteria.) Apart from this, these good bacteria also assist in the digestion of food ingested into the body.
Galactooligosaccharides (GOS), so far appear to be the most advanced form of prebiotics.

Source of Prebiotics

Prebiotics are majorly gotten from dietary fibre. And while they can be gotten from eating fruits and
vegetables, they also exist in the form of nutritional supplements and can thus be ingested as pills.
It is important to understand that even though all prebiotics are fibres, not all fibres are prebiotics. Most
of the fibre you will find in a large percentage of plant-based foods and grains are less selectively
fermented by the good bacteria in the gut although they lack a majority of the health benefits that
prebiotics have to offer. This does not mean that these fibres are not beneficial to the human body,
however, because they are. And several professionals encourage their consumption as they help
improve bowel movement, apart from helping to ensure that the gut is healthy.

Prebiotic Foods

Prebiotics can be found in virtually every food that we eat. This includes onions, bananas, garlic,
asparagus, leeks, and Jerusalem artichokes. If you are, however, looking to consume enough prebiotics
to gain the benefits above, it will be necessary that you consume these foods in very large quantities.
And while there are expensive supplements you can always buy; you should keep in mind that going
natural is the best way to go. Seeing as prebiotics are present in so many foods including fruits, legumes,
and vegetables, there is really no reason to go out buying a supplement. And as already mentioned,
prebiotics cannot be digested by the normal stomach environment although they can be digested by the
good bacteria that lives in the gut which we have talked about.

Foods that are high in prebiotic fiber include the following:

 Legumes, beans and peas

 Oats

 Bananas

 Berries

 Jerusalem artichokes (not the same as regular artichokes)

 Asparagus

 Dandelion greens

 Garlics

 Leeks

 Onions
One of the things the beneficial stomach bacteria do with prebiotic fiber is turn it into a short-chain fatty
acid called butyrate. Butyrate has been extensively studied, and has been shown to have anti-
inflammatory effects inside the colon. Anti-inflammatory effects mean that it can help stem
inflammation which is not healthy for the colon and the body as a whole. It may also influence gene
expression, block the growth of cancerous cells and help provide fuel to healthy cells so that they can
grow and divide normally

Prebiotics Supplements

Prebiotics supplements can be ingested on a regular and scheduled basis for enhancing and improving
the growth of good bacteria present in the gut. These supplements are composed of fermentable fibre
which serve as a source of nutrients for these good bacteria (as has been mentioned) including
lactobacilli and bifidobacterial. Prebiotic supplements are very stable. They are also rather unaffected by
heat and acidity, which means that after being ingested, they reach the gut which is their site of action
intact and unchanged. You should, however, note that not all prebiotics are the same as some are
specifically made for some forms of bacteria. In other words, prebiotics can be targeted at certain types
of bacteria.

Difference between Prebiotics and Probiotics

There is still quite a bit of confusion over these two subjects in health discuss, particularly by people who
are just starting to get their gastrointestinal health in order. The similarity in their names certainly
doesn’t help, but they are two distinctly different things. Probiotics are live bacteria cultures or yeast
that can actually improve the health of your gastrointestinal system. Many people associate bacteria
with illness or infection, but there are countless types of beneficial bacteria that help our bodies break
down food and protect the gut from any unwanted pathogens or substances.

While these bacteria are naturally found in our gut, probiotics can provide a healthy boost if our
bacterial balance gets out of whack. That can happen through poor diet, illness or medication, such as
antibiotics. Probiotics are found in a number of different common foods, such as yogurt, cheese, kefir,
kombucha, miso, sauerkraut and other fermented foods. These probiotics can help move food through
the gut by stimulating peristaltic motion and speeding the breakdown of food. This can also help to
eliminate symptoms of constipation, bloating, cramping and excess gas!
The only problem with probiotics is that they aren’t the hardiest bacteria, and are typically Lactobacillus
and Bifidobacterium strains. Intense heat and high levels of stomach acid can cause these probiotics to
fail before they can have a positive effect on our digestion.

Prebiotics, on the other hand, are the nutrients that feed probiotic bacteria, helping to keep them
strong and durable as they do their important work. Prebiotics are a specialized type of insoluble plant
fiber, known as oligosaccharides, which the body does not digest in the same way as normal food.
Instead, these prebiotics pass through the body undigested, but do act as a kind of fertilizer for the
beneficial bacteria already located in your stomach. This fiber acts as fuel to strengthen good bacteria
and improve the balance in your gut. However, unlike probiotics, prebiotics aren’t destroyed by the
body or used up; they also aren’t susceptible to heat or highly acidic conditions. To put it another way, if
probiotics are the players waiting on the bench, prepared to fill in where necessary, prebiotics are the
Gatorade that all the players need to stay in shape.  While prebiotics aren’t as popular or well known as
probiotics, they can offer an impressive amount of health benefits, particularly for people who are
struggling with gastrointestinal problems. Below is a comparison of prebiotics and probiotics;

Prebiotics VS probiotics

Prebiotics are a unique type of dietary fiber that enrich the good bacteria that lives in the gut and as
such, encourage their growth, while probiotics are live bacteria which can be found in yogurt, as well as
other fermented products. While it is known that there are several hundred probiotic species in
existence, it is still not known which of them are the best for the average healthy person to ingest.

While prebiotic supplements are resistant to heat, cold, acid, and time, probiotic bacteria are not. As
such, steps have to be taken to protect probiotic bacteria from heat, stomach acid, and even the
passage of time.

Prebiotics provide nourishment for the growth of beneficial bacteria; they encourage an increase in the
population of these bacteria present in the gut. Probiotics, on the other hand, have to compete with
more than 1000 different species of bacteria in the gut.

Scientific research has revealed that taking an oligofructose-enriched inulin-based (OEI) prebiotic fiber
can be really helpful in treating several conditions and disorders that afflict the human body. This
includes digestive disorders, obesity, and even bone loss. On the other hand, some probiotic species
have been demonstrated as beneficial to the human body in treating diarrhea, irritable bowel symptoms
(IBS), and certain recurring bowel infections such as C. difficile.
How Does Prebiotics work
Fermentation is the main mechanism of action by which prebiotics are used by beneficial bacteria in the
colon. Both Bifidobacteria and Lactobacillus are bacterial populations which make use of a process
referred to as saccharolytic metabolism to degrade substrates. The bifidobacterial genome is composed
of several genes which dictate how carbohydrate-modifying enzymes are expressed. This genome also
dictates those proteins that take in carbohydrate. Scientists have thus, reached the conclusion that the
presence of said genes indicate that Bifidobacteria has some unique metabolic pathways that are solely
meant for fermenting and metabolizing oligosaccharides that have been derived from plants or
prebiotics. Essentially, these pathways result in the manufacturing of short chain fatty acids which are
then put to use in the body to several beneficial results.

By serving as the source of nutrients and energy for the inhabitants of the gut, prebiotics have the ability
to influence the composition and function of these bacteria. Besides, bacterial species that are quite
distant in phylogeny sometimes consume a specific prebiotic regularly, which makes it quite easy to
target them. Recently, through the use of a certain technique known as the functional metagenomics
technique, it was reported that genes from the microbiota of a human metagenomic library are
responsible for the degradation of different prebiotics present in a heterologous host such as E. Coli. It
was also shown that clones from several species of bacteria including Actinobacteria, Bacteroidetes,
and Firmicutes, can ferment FOS, GOS, and xylooligosaccharides (XOS).
On the other hand, some other studies revealed that certain species can decompose a particular
prebiotic. Easily available examples of this is the fermentation of starch and fructans
by Bifidobacterium sp. Something else that is quite important and helpful in identifying bacteria species
that have the ability to ferment a specific prebiotic is how long their chain is. As an example, inulin,
which has a DP of ≤60 can be fermented only by a few species. On the other hand, FOS, which has a DP
of ≤10 can be broken down by a very large number of microorganisms.
Also, there are times when the by-product or waste of a complicated prebiotic’s fermentation acts as
the substrate for another microorganism. This is referred to as cross-feeding. As an
example, Ruminococcus bromii is a microorganism that can break down starch that seem resistant to
other bacteria. The products that are thus gotten from the breaking down of this starch can thereafter
be used by other bacteria species. However, some products may result in unpleasant effects on these
other species.
Apart from the above, prebiotics also have the ability to influence and modify what the environment of
the gut is like. As has been mentioned, the major product of fermenting prebiotics is acids, which when
introduced into the gut reduce the pH therein. Studies have revealed that an alteration of one-unit in
the gut’s pH from 6.5 to 5.5 can result in a change in the type of bacteria (as well as their population)
that inhabits the gut. That is to say, a change in pH can result in a decrease in the population of acid-
sensitive species, such as Bacteroids, and an increase in butyrate formation by Firmicutes. A process
such as this is referred to as the butyrogenic effect
Also, as has been earlier stated, the products of prebiotics breakdown are mostly short chain fatty acids.
The molecules of short chain fatty acids are quite small, which renders them capable of diffusing
through gut enterocytes, such that they are able to enter into the blood. This indicates that prebiotics
not only affect the gut, which they inhabit, but also other organs and systems far from where they live,
as they can be circulated by the blood.
Why are Prebiotics Important - and how do they help Probiotics?
As mentioned in previous sections, prebiotics work by supporting the large community of probiotics (or
good bacteria) present in the human body, and helping them function at a maximal rate. This is achieved
by having the beneficial bacteria in your gut consume the different types of carbohydrate (especially
fiber) the gut is unable to digest, which leads to the growth and multiplication of this army of beneficial
bacteria, thereby making your gut biome become more diverse. Essentially, prebiotics help in the fight
against harmful bacteria by providing food for beneficial bacteria (or probiotics).

The following include some of the effects of prebiotics:

Improvement of gut health

These beneficial bacteria produce short-chain fatty acids from the prebiotic fibers. Some of these fatty
acids, for example butyric acid, are used to improve the health of the lining of the gut. They also help to
improve the digestion of food substances by regulating the level of electrolyte present in the body,
thereby reducing of contacting certain intestinal issues, such as Candida virus, leaky gut syndrome,
crohn's disease, irritable bowel syndrome among others.

Effect on the Immune System

One of the benefits of prebiotics is the enhanced function of the immune system they cause. The
microorganisms present in the gut are known to affect several aspects of the innate and adaptive
mucosal immune system. Their effect on this system can either be direct or indirect, which include
increasing the population of beneficial bacteria especially bifidobacterium. Prebiotics enhance the
activity of gut-associated lymphoid tissues (GALT) which results in a state of well-being and reduce the
risk of contracting diseases.

Several human studies of the immune system have shown that consuming prebiotics can lead to
significant changes in the compositions of gut microbiome, which in turn help to improve immunity. This
effect has been associated with improvements in biomarkers and the activities of the immune system,
such as reduced levels of bacterial metabolites in the gut, as well as cancer-promoting enzymes.
Prebiotics also help improve the immune system by: improving the frequency with which the bowel is
removed, reducing the risk of contracting infections and gastroenteritis, reducing the rate at which
allergy symptoms occur, improving the rate at which nutrient is absorbed, and reducing the pH content
of the gut in order to limit the growth of potential pathogens and harmful bacteria.

Reduction of inflammation

Inflammation is believed to be one of the root causes of several chronic diseases, which include heart
disease, obesity, cancer etc. Also, prebiotics work by helping the body absorb specific nutrients that are
vital to the body provide it with the energy it requires to ensure the immunity of the body and also keep
inflammation at bay. Research has shown that people who consume prebiotics and fiber tend to have
reduced risk markers for developing cardiovascular diseases, as well as healthier cholesterol levels when
compared with people who don't.

It is believed that prebiotics contribute to the process involved in improving the metabolism in relation
to type 2 diabetes and obesity. Research has also shown that when the environment of the gut is
healthy, it can reduce or turn off autoimmune reactions which help the body to metabolize nutrients
efficiently, and also regulate the immune functions that determine where and how fat is stored in the
body.

Aid weight loss

A recent study carried out on both humans and animals suggest that taking prebiotics can result in
weight loss. This research notes that there are certain effects these prebiotics have on the homeostasis
of energy, and increased weight loss, such that when large amount of fiber is consumed, the weight of
the body tends to reduce, and it becomes protected against obesity. Also, prebiotic foods help to trigger
weight loss and prevent obesity by promoting the feeling of fullness, and regulating appetites, which it
achieves by reducing the production of ghrelin, which is the hormone on charge of stimulating hunger.

Regulation of mood and hormone levels

Researches conducted on the relationship between the gut and the brain have shown that the health of
the gut is closely related to mood-related disorders which include anxiety and depression. These
researches have also shown that the mood and hormonal balance of the individual can be affected by
the combination of a number of factors, such as the state of the bacterial components living in the gut.

The gut also functions by absorbing the nutrients in foods you already consumed and metabolizing these
nutrients in order to provide support to neurotransmitter functions that produce hormones such as
serotonin which ultimately help you to regulate your mood and relieve you of stress.

The functioning of neurotransmitters depends on the health of the human microbiome, such that when
the balance of the bacteria in the gut is not right, other biological pathways such as hormonal, neuronal
or immunological pathways will fail to function as well. However, when prebiotics are consumed, it will
lead to the production of more probiotics which balance the bacterial content of the gut, and ultimately
ensure the proper functioning of biological pathways which include the hormonal, neuronal and
immunological pathways.

Other studies have shown that prebiotics have significant effect on the neurobiological functioning of
the human brain, which include the reduction of cortisol, the response of the body to stress and the
treatment of stress-related disorders among others.

Prevention of Colorectal cancer

By improving the content or activity of the colorecta microflora, prebiotics may be used to prevent
colorectal cancer. The major mechanisms that scientists believe to be responsible for the anti-cancer
effects of prebiotics is its ability to produce short-chain fatty acids and modify the expression of genes in
cancerous cells. Several preclinical and epidemiological studies carried out on the effect of prebiotics on
the prevention of colorectal cancer found a decrease in the levels of the biomarkers of colorectal cancer
after the consumption of prebiotics.

Absorption of several minerals

Prebiotics also enhance the absorption of essential minerals such as calcium and magnesium, which are
beneficial to bone mineralization, and so on. The short-chain fatty acids produce prebiotics that aid the
process involved in acidifying the gut lumen which leads to the increased solubility of the minerals
present in the gut. These minerals are used in improving the health of the individual. They also help
probiotics recolonize the gut. Prebiotics are necessary substances that should be added to diet because
of the numerous positive influence they have on human health.

Other benefits of prebiotics include;

 Prevention of hair loss

 Relieving constipation etc.
How to get prebiotics in your diet: prebiotic-rich foods?
Prebiotics are indigestible fibers that are used to feed probiotics that live inside the large intestine.
These prebiotics are naturally present in several foods we consume regularly. The following are some of
the top prebiotics’ foods.

Chicory Root

About 65% of the chicory root is fiber, which makes it one of the best sources of prebiotics you can find
around. The raw chicory root is sold in gourmet markets or health stores, either in the form of
supplements or in its ground form. It is possible that you have consumed chicory roots without your
knowledge, as it is available in several types of food products which include, cereals, dairy products,
bread, and breakfast bars among others.

Approximately 47% of the fibers of chicory root is from the prebiotic fiber inulin. This inulin nourishes
the gut bacteria, relieves constipation, improves digestion, increase bile production which enhance the
digestion of fat.

Raw chicory root has a flavor similar to that of coffee, despite not having any caffeine content. It is often
substituted for coffee in the southern part of the United States, as it lacks the unpleasant effects that
coffee produce in some people, such as difficulty sleeping, and feeling jittery.

It also has high levels of antioxidant compound which protect the liver from getting damaged through
oxidation.

Jerusalem Artichoke

It is important to note that the Jerusalem artichoke is not related to artichokes in anyway except that it
mimics the flavor of an artichoke heart, which is why it has the word artichoke attached to it. In terms of
looks, it is more similar to ginger than an artichoke.

The Jerusalem artichoke is also called sunroof, sunchoke or fartichoke, as a result of the high level of
fiber it contains. It also has high levels of iron and potassium.

The Jerusalem artichoke is an excellent source of nutrients, and it has several health benefits. You can
incorporate this prebiotic in a salad, or simply sauté, boil or roast it to resemble a creamy potato. It can
also serve as a substitute for potatoes for individuals with diabetes because of its low glycemic content.
It is high in thiamine and potassium which aid the nervous system and enhance proper muscle function.

100 grams of Jerusalem artichoke provide about two grams of dietary fiber, of which 76% comes from
inulin. The substance is known to increase the number of probiotics in the colon more than chicory root
can. They also help to strengthen the immune system and prevent specific metabolic disorders.

Dandelion Greens

Dandelion greens are usually completely full of nutrients like calcium, iron, Vitamin K and Vitamin A such
that a single cup serving of raw dandelion greens will provide about 535 percent of the daily
recommended value of Vitamin K, which is known to aid blood clotting and maintain strong bones in
adults. In order to properly savor the prebiotic benefit of raw dandelion greens, you should add them to
herbal teas, soups, stews sandwiches or casseroles. This is because they have a somewhat pungent taste
when they are consumed raw. You can also blanch them in boiling water for about 20 seconds in order
to reduce the taste.

There are about four grams of fiber in a 100-gram serving of Dandelion greens of which a high portion
comes from inulin. The inulin fiber in this product reduces constipation, boosts the immune system and
increase the number of probiotics in the gut.

Dandelion greens are known for having anti-inflammatory, diuretic, anti-cancer, antioxidant and
cholesterol-lowering effects.

Garlic

Garlic is composed of several nutrients which include selenium, manganese, Vitamin B6 and Vitamin C.
There are several healthy ways by which you can include raw garlic in your diet, and they include:

 As a flavorful ingredient in pasta

 In hummus
 A flavor in guacamole
 In vegetable stir fries

About 11% of the fiber content of garlic comes from inulin, while six percent comes from a sweet and
naturally occurring prebiotic known as fructooligosaccharides (FOS). Garlic is a tasty herb that is linked
to different health benefits which include:

 It promotes the growth of bifidobacteria in the gut.

 It prevents the growth of harmful bacteria

Garlic extract is useful for

 Reducing the risk of heart diseases

 Its anti-cancer and antimicrobial effects etc.

Onion

Onions are a member of the lily family as are garlic. Eating onions raw provides your body with organic
sulfur compounds which are essential to the proper functioning of the body. These sulphur compounds
are however destroyed when you cook them. Raw onions also contain certain nutrients such as
chromium, which helps to boost the production of insulin, Vitamin C and quercetin, which helps to fight
off free radicals.

Majority of the flavonoids of onions are present in its outermost layers, which is why you need tk peel
off as little as you can before you chop, dice and tear at it. Essentially, do not over-peel onions, and if
eating them raw gives you heartburn or indigestion, you can cook it, @as it is high in prebiotics

Similar to garlic, inulin is responsible for 10% of the total fiber content of onions, while FOS accounts for
about 6%. The FOS helps to strengthen gut flora, boost the immune system by increasing the production
of nitric oxide in cells. It also helps with breaking down fat.

Finally, onions also have antibiotic properties as well as cardiovascular benefits.

Leeks

Apart from being a food high in prebiotic, leeks can be prepared with any dish. It is similar to Onion,
except it is sweeter, and can be added to any type of food you want to consume. However, when they
are cooked, the amount of prebiotic they contain reduces.

It contains about 16% inulin fiber, which aids the breakdown of fat and the promotion of healthy gut
bacteria. They are also high in Vitamin K.

Asparagus

Asparagus is a great source of prebiotics as it contain about five percent of fiber by weight. For quite a
number of people, eating asparagus can be tough, however, fermenting it makes it tastier and easier to
consume. If you are unable to eat it raw or ferment it, you can as well blend the raw asparagus into a
smoothie.

In about 100 grams of prebiotics, there are about two to three grams of inulin content, which is a
reasonable amount of fiber.

Some of the benefits offered by Asparagus include promoting the probiotics presence of probiotics in
the gut, as well as preventing the onset of certain cancer. When fiber and antioxidants in asparagus are
combined, it provides antiinflammatory benefits

Other examples of prebiotics include:

Banana, Barley; Oats; Konjac roots; Apples; Cocoa; Flax seeds; Burdock roots; Yacon root; Jicama root
and many more.
Conclusion
This eBook has served to show the importance of prebiotics in body revival. The several benefits and
advantages they offer including serving as nutrients to the good bacteria that inhabit the human gut has
been examined. Also, foods in which they can be found were talked about.

And even though you have been armed with this knowledge, it will do you no good if you don’t put it to
good use. As such, you should ensure that you add food rich in prebiotics to your diet. And you will be
the better for it.